Performance Pattern Cycling for Athletes 

Triphasic Training Principle #12

Part 1

Performance Pattern Cycling: is the athlete’s way of training. – Created principle in 2020

This method involves cycling through different exercises in a specific order to optimize performance results, such as running faster, jumping higher, and avoiding negative patterns or dysfunction in subsequent exercises.

Traditionally, workouts follow a structure where you perform multiple sets of one exercise before moving on to the next exercise. However, you’ve realized that this approach can lead to the development of incorrect patterns or overemphasis on certain muscles, which can negatively impact subsequent exercises. The timeless and effective principles of bodybuilding, powerlifting, and Olympic lifting involve utilizing a exercises in a series of sets or compound sets. While these methodologies are commonly employed in bodybuilding, they can have adverse effects on athletes. We will delve deeper into the subject in the subsequent sections of this article and accompanying videos.

To address the traditional methods of training that may not be beneficial to athletes as we thought we will introduce a new method called performance pattern cycling, Instead of completing multiple sets of Power Clean or Squat before moving on to Rdl or Glute ham hyper, you cycle through all the exercises in a single set and then repeat the cycle. You Do Power Clean pair with Glute ham hyper or Squat Paired with RDL for the prescribed number of sets. By doing so, you aim to prevent the development of negative patterns and ensure better engagement and performance throughout the workout. The Negative patterns decrease or limit your full potenial due to the intermuscular coordination.

There have been other coaches use the method in the past all the way back to the 1960’s However, you believe it can help correct limitations in transferability and overall performance in workout structures. While performance pattern cycling may not be a groundbreaking concept, we will delve into recently uncovered aspects of this principle. Let’s explore new dimensions and insights that can deepen our understanding.

Part 2

In part two of the discussion on performance pattern cycling, the benefits of this approach are highlighted. Performance pattern cycling involves cycling through a selected number of exercises in a specific order to optimize athletic performance. Again, while traditional methods like bodybuilding or powerlifting workouts may benefit from multiple sets of one exercise before moving on to the next, this approach may not be optimal for athletic performance.

Cycling through exercises in a performance cycle can minimize negative patterns or dysfunction that can occur when completing multiple sets of one exercise. This method is particularly beneficial for athletes as it helps create better sports performance patterns and engagement throughout the workout.

It’s important to note that performance pattern cycling is not typically recommended for bodybuilding or powerlifting, as those sports require different training approaches. However, for athletes looking to enhance their performance, this cycling method can be more effective.

The structure of a performance pattern cycling workout involves cycling through the chosen exercises in a single set and then repeating the cycle. After completing the performance cycle, additional exercises can be added for assistance or prehab purposes. These exercises should be selected based on the specific weaknesses or conditioning needs of the athlete. It’s important to manage fatigue and not overload the workout with too many exercises that could interfere with the performance cycle.

The benefits of performance pattern cycling include minimizing fatigue, enhancing positive transfer of movements, and creating a better flow in the training environment. However, when it comes to heavy loading above 80 percent of your max (Triphasic Loading zones 10-13), it is not a necessity but may be advisable to limit the use of performance pattern cycling and focus more on specific weaknesses or strength development.

Video for Part 2 


Part 3

In terms of special considerations for performance pattern cycling, one important aspect is determining where to start the pattern cycle based on the athlete’s dominant muscle group. For example, if an athlete is quad-dominant, starting with a back squat may cause negative adaptations in the first repetition due to their quick adaptability to quad-dominant patterns. In such cases, starting with a different exercise like the reverse hyper can offset the negative effects and allow for a smoother progression through the cycle.

Similarly, if an athlete is hamstring dominant, it may be best to avoid starting with exercises that heavily involve the hamstrings, such as the glute ham raise. Starting with a back squat or reverse hyper can be more beneficial in such cases.

For athletes who are QL dominant, starting with exercises like the glute ham raise can help address their specific needs.

Other Considerations to use with Performance Pattern Cycling

  1. Dynamic Power Potentiation Cycling Method – Triphasic Training Principle #13
  2. TOE GLUTE REFLEX SEQUENCING PRINCIPLE – Triphasic Training Principle #8 –
  3. FUNCTIONAL TRANSFER COMPLEXING – Triphasic Training Principle #15 
  4. TRIPHASIC TRAINING TRIPLE STACK- Triphasic Training Principle #36
  5. ANGULAR SHANKING LOADING MODEL – Triphasic Training Principle #34
  6. INTERGRADED FOOT SHIFT – Triphasic Training Principle #37


Functional Transfer Complex Posterior Chain Series 2.0